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Last Updated on January 25, 2023 by Anne-Marie
You have to try this Healthy Moussaka with Gluten Free Bechamel Sauce if you're a fan of Greek food.
Why this recipe works
When my family goes to Greek restaurants, my husband often orders authentic Greek moussaka. Have you ever tried it? Imagine a cross between shepherd's pie and eggplant parmesan.
Amazingly delicious, but not something I can eat more than a bit of since it’s not gluten or dairy free.
A traditional Greek moussaka recipe is made of layers of greasy ground lamb and sliced eggplant sautéed in olive oil. The whole thing is then covered in a thick layer of Bechamel sauce.
Bechamel sauce is made from flour, milk, and butter – three things I have to avoid due to my food sensitivities.
Thus I was inspired to create an easy and healthy moussaka recipe to serve at home with a gluten free and dairy free Bechamel sauce. I hope you like it as much as we did.
Creating a simple moussaka recipe that’s healthy, too
To health up the moussaka, I first changed the ground meat that’s used in an authentic Greek moussaka. I thought a ground turkey moussaka recipe would be less greasy than one using ground lamb.
And it would be just as delicious especially when combined with lots of chopped vegetables like peppers, tomatoes, mushrooms, and onions.
However, if you prefer lean ground beef, you can make a ground beef moussaka recipe instead. I prefer ground turkey over ground beef because it’s less expensive.
I used McCormick Greek Seasoning and fresh basil to punch up the flavors. If you don’t have any Greek seasoning, use 1 1/2 teaspoon dried oregano and 1 1/2 teaspoon dried basil instead.
I also cut back on the amount of eggplant I used in this easy Greek moussaka recipe since it has to be cooked in quite a bit of olive oil. I love sautéed eggplant. Even though olive oil is healthy, it does add a great deal of calories!
Serve this healthy moussaka recipe in a 9x13-inch stoneware casserole dish. Invest in a few pretty stoneware casserole dishes so you can serve the moussaka right at the table!
Looking for more healthy Greek recipes? Try thisEasy Homemade Gyros Recipe.
Making gluten free Bechamel sauce
The key to this yummy Greek dish is making a dairy free and gluten free Bechamel sauce recipe. I loved using rice milk added a sweet flavor to the Bechamel sauce.
You could also use unsweetened soy milk or a unsweetened lite coconut milk.
I can tolerate cheese in my diet, but not butter. So I was OK using cheese in the turkey moussaka recipe I made for my family (as shown in the pictures).
However, if you’re dairy free, omit the Reggiano-Parmesan or use a vegan substitute.
A note on buttery spreads. I personally like I Can’t Believe It’s Not Butter as it’s soft and easy to measure right out of the refrigerator.
However, it does have a teeny bit of milk in it. (I can tolerate it.) If you’re vegan or need to be 100% dairy free, use something like Earth Balance Buttery Spread instead.
Prep Time20 minutes
Cook Time2 hours
Total Time2 hours 20 minutes
Ingredients
For moussaka:
- Olive oil
- 1 large eggplant, thinly sliced
- 1 large onion, chopped
- 1 green pepper, seeded and chopped
- 1 orange pepper, seeded and chopped
- 2 cups sliced crimini mushrooms
- 1 1/2 pounds lean ground turkey
- 3 garlic cloves, minced
- 3 tablespoons tomato paste
- 1 14.5-ounce can fire-roasted chopped tomatoes, drained of juice
- 3 teaspoons Greek seasoning
- 3 teaspoons Worcestershire sauce
- 2/3 cup grated Reggiano-Parmesan (optional or use a vegan substitute)
- Fresh Basil, chopped for garnish
For gluten free béchamel sauce:
- 4 cups rice milk
- 1/2 cup buttery spread
- 1/2 cup gluten free multipurpose flour
- Salt to taste
- Ground white pepper to taste
Instructions
For moussaka:
- Heat a large frying pan over medium-high heat adding enough olive oil to cover the bottom of the pan. Place slices of eggplant in the pan and fry each side for 3-4 minutes until golden brown and softened. Remove slices and place them on a paper towel covered plate. Cover with more paper towels and set aside. (Repeat with next layer of cooked eggplant.) Cook the rest of the eggplant slices in batches.
- Heat a little olive oil in the same frying pan over medium-high heat and cook the onions, peppers, and mushrooms for 8-10 minutes until softened. Remove from pan and set aside.
- Add the ground turkey to the frying pan and cook, breaking up the meat with your spoon or spatula, until the turkey is browned. Carefully drain any water in the frying pan after the turkey is fully cooked.
- Add the cooked vegetables to the frying pan. Stir in the garlic cloves, tomato paste, chopped tomatoes, Greek seasonings, and Worcestershire sauce. Mix to combine and cook for 5 minutes.
- Remove the frying pan from the stove and set aside.
- Heat oven to 400 degrees F.
- Prepare béchamel sauce.
- Place half of the meat and vegetable mixture in a 9x13 casserole dish.
- Cover with a layer of half of the cooked eggplant.
- Cover with the remaining meat mixture, then a layer of the remaining cooked eggplant slices.
- If using, sprinkle Reggiano-Parmesan cheese evenly over the last layer.
- Then gently pour the béchamel sauce over the entire dish and carefully smooth out with a spatula if needed.
- Cook moussaka in the oven for 45 minutes until bubbly and the top begins to brown.
- Remove from the oven and let rest for 10 minutes.
- Sprinkle with chopped basil and serve.
For gluten free béchamel sauce:
- Pour rice milk into a saucepan and bring it to nearly boiling over medium-high heat. Lower temperature, but keep rice milk hot and steamy.
- Melt buttery spread in a large skillet over medium heat.
- Whisk in the gluten-free flour. The melted butter and gluten free flour will form a paste.
- Pour in the hot rice milk by the 1/2 cup, whisking constantly until the sauce thickens and bubbles.
- Turn off heat and season with salt and white pepper to taste.
Nutrition Information:
Yield:
8Serving Size:
1
Amount Per Serving:Calories: 508Total Fat: 25gSaturated Fat: 7gTrans Fat: 0gUnsaturated Fat: 16gCholesterol: 96mgSodium: 1066mgCarbohydrates: 43gFiber: 4gSugar: 16gProtein: 30g
Nutritional information is automatically calculated per the ingredients list. Serving size may not be accurate. Please double-check with your preferred nutritional app for the most accurate information.
Originally published on February 24, 2014. Updated with new pictures and information.
FAQs
Yes, bechamel sauce is typically made with wheat flour, which contains gluten. However, you can make a gluten-free version using gluten-free flour. Will gluten free flour thicken a white sauce? Yes, gluten-free flour is a great substitute for wheat flour in a simple white sauce like bechamel, or for a gluten-free roux.
What's the difference between Greek lasagna and moussaka? ›
Many wonder what the difference is between moussaka and lasagna, and it's quite simple! Lasagna is made with layers of pasta, while moussaka is made with layers of vegetables. There are variations of eggplant moussaka, some use potatoes or even zucchini squash.
Is moussaka good for a diet? ›
Healthier Moussaka is a delicious lower calorie version of the classic Greek dish. It's still rich-tasking but light and healthy. Ideal if you're weight conscious.
Does moussaka contain gluten? ›
The dish is fairly low in gluten already, but once you've mastered gluten free béchamel, you have the basis to make other dishes previously off-limits to the gluten-intolerant, such as chicken Mornay, cauliflower and macaroni cheese and lasagne (made with gluten free pasta, of course).
Is moussaka high in calories? ›
A serving of classic moussaka contains 820 kcals, 58g fat (24g of which is sat fat) and 1.06g salt. My version contains 325 kcals, 15g fat (5g sat fat) and 0.65g salt.
How do you make moussaka less watery? ›
Unlike pasticcio or lasagna, there is not a layer of pasta to help soak up wetter sauce. Cook the sauce down until it is mostly crumbled meat. The eggs and bread crumbs will help thicken it a bit after it's done cooking. My final tip is to do the best you can to procure good ingredients.
What is a good substitute for flour in béchamel sauce? ›
Using Cornstarch for a Gluten-Free Bechamel
This also works well if you're lactose intolerant and using lactose-free milk, which can be less forgiving with a flour-based roux. To use cornstarch: Adjust Quantities: Typically, you'll need half the amount of cornstarch as you would flour.
Which gluten-free flour makes the best roux? ›
Sweet rice flour, ground from glutinous rice, makes a velvety gluten-free roux and nicely replaces wheat flour measure for measure. Classically roux uses clarified butter as its fat.
Why do Italians put hard boiled eggs in lasagna? ›
It adds a wonderful texture and flavour to the lasagna. We have received requests to make our lasagna without the egg because it just seems so foreign to some people. That's no problem. We don't mind omitting it; but, if you enjoy authentic food, I would encourage you to give it a chance.
What is the top of moussaka made of? ›
Make our easy moussaka for an instant crowd pleaser. This classic Greek dish of layered thinly sliced potato, aubergine and lamb is topped with a creamy béchamel sauce.
moussaka, dish of baked lamb and eggplant prepared throughout the Balkans and Middle East but most closely associated with Greece and Turkey. In the Greek version, eggplants are sliced and fried lightly in olive oil and then layered in a casserole with a mixture of ground lamb, onions, tomato sauce, and seasonings.
What is best served with moussaka? ›
What to serve with lamb moussaka
- A Greek salad of cucumber, tomatoes and olives with a Greek herb dressing.
- A fresh green salad with a tomato and herb dressing.
- A freshly grated carrot, lentil and parsley salad.
- A chickpea, garlic and mint salad.
All Mediterranean Diet pyramids encourage you to eat mostly veggies, fruits, whole grains and extra virgin olive oil while limiting red meat and sweets. The Mediterranean Diet pyramid is different from the Food Guide Pyramid that the U.S. government created in the 1990s.
Does Mediterranean food make you lose weight? ›
Not only can the Mediterranean diet support weight loss, but there is strong evidence that good adherence to the Mediterranean diet can: Lower heart disease risk by up to 30% Help individuals maintain their weight loss over the long term. Reduce risk of developing type 2 diabetes by up to 52%
Can celiacs eat eggplant? ›
The fastest way to find safe foods is to go for the natural gluten free food groups: Fruits: Some low sugar fruits include avocado (yes, it's a fruit), cucumber, tomato, squash, pumpkin, zucchini, eggplant, lemons, limes, bell peppers, coconut, berries.
Can celiacs eat Greek food? ›
Lots of Greek dishes are naturally gluten free. Usually there are no sneaky marinades containing gluten to contend with, but again I always give them my card to play it safe.
Why is farro not gluten-free? ›
No, farro is not gluten-free. Farro is a type of wheat, so it contains gluten.
Is moussaka part of the Mediterranean diet? ›
It is one of the most hearty Mediterranean Diet comfort foods the Greek table has to offer. It is not a light fresh dish whatsoever. Greek moussaka is heavy, filling, and incredibly delicious. If you're going to make this dish, don't skimp out by baking the eggplant and zucchini instead of frying it.
Is moussaka good for you? ›
While we wouldn't deem it healthy in the traditional sense, moussaka is a lower-carb dinner option as it's made from eggplant, lamb mince (which has less saturated fat compared to beef) and a cheese sauce. If you are looking for a healthy moussaka recipe, try our better-for-you lentil moussaka version.
Does moussaka contain cinnamon? ›
Moussaka (Greek Eggplant Lasagna)
A traditional recipe for an iconic Greek dish from a wonderful cookbook called The Food And Cooking Of Greece by Sara Nassopoulos. Layers of soft eggplant, rich beef or lamb filling lightly spiced with oregano and cinnamon, topped with a thick layer of bechamel sauce.
Fry the aubergines and potatoes first. At least a bottle of red wine. A good load of dried mint, cinnamon stick, couple of bay leaves. Cook the ragu down, if it's too wet the whole thing will be sloppy.
Is moussaka meant to be cold? ›
It is consumed at room temperature or slightly warm (not hot). The Arabic version of Moussaka is eaten cold while the Balkans version involves a layered dish this is served hot. Moussaka comes from the Greek 'mousakás', Arabic 'musaqqa'ah' or the Turkish 'musakka', all of which mean 'chilled'.
Is it better to freeze moussaka cooked or uncooked? ›
We suggest that you prepare the mousska and assemble it (in a dish that is suitable for both freezer and oven) but do not bake it. Wrap the dish tightly in a double layer of clingfilm and a layer of foil before freezing for p to 3 months.
What sauces to avoid when gluten-free? ›
Condiments such as soy sauce, barbecue sauce, mustard, and gravy are often made with gluten containing ingredients, such as wheat, wheat starch or malt flavoring. Be sure to double check ingredients on condiments and sauces or look for gluten free varieties.
What does bechamel sauce contain? ›
In its purest form, béchamel is comprised of butter and flour that have been cooked together (a mixture that's also known as a roux) and milk, with just a bit of seasoning. The result is a silky cream sauce that can be used either on its own or as the base for countless other sauces.
Is white flour considered gluten? ›
Gluten is found in 8 to 11 percent of all-purpose flour. Waffles, pie crusts, pastries and cookies can be made using all-purpose flour. Bread flour, on the other hand, contains the highest gluten content (12 to 14 percent) and is ideal for yeasted food products.
Why is Alfredo not gluten-free? ›
Good news, traditional Alfredo sauce is gluten free since it doesn't contain wheat or other gluten-containing ingredients. However, it's always essential to double-check the ingredients or make your own to ensure it's free from any hidden gluten sources.
